What Does a Healthy Weight Loss Diet Consist Of? Part 3

Diet

Law: 3) Eat smaller meals more often:

This may not seem much differnt from our first law but there is a subtle difference which is why I cover it here.

If you are like me, your grandma told you to finish your food to be a member in good standing of the “Clean Plate Club!” What our dear grandmother did was set the stage for over eating and over weight. It is “sin” to leave food on the plate, after all! To top it off she made that food so yummy we not only cleaned our plate, we went back for more!

What if she had just put a bit of everything on the plate and we went on to eat slowly until we were satisfied. Then a few hours later – not half a day later – we could come back for more. This slow steady flow of nutrients into our bodies would tell that brain of ours, “You are getting enough, there is no starvation. No need to store (in the form of fat)”.

You see, our body is NOT like a gas tank. When we fill out car’s tank with gas, we know that this fuel will steadily be metered into the carburetor and burned as needed. A partial fill takes you only part way then you have to fill again.

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Our body, on the other hand, receives the food into the stomach. Whether it is a snack or a full blown meal, it is processed, converted to usable nutrients. But whatever is not used is either discarded (this happens to the indigestible fiber as well as food that was not chewed thoroughly) or stored (you guessed it, fat). Then we want to fill up our tank again in 3 or 4 hours no matter how full we filled the tank before. More food to be processed or stored (as fat). And so it goes.

Because we have ready access to tasty food and lots of it, we (that’s you and me), need to act as the carburetor to our body and slowly, steadily “meter” it or we will get “flooded” and won’t start!

There are lots of eating plans out there. The tips I just outlined will give you a checklist to go by to find a plan that suits you and will help you safely and healthfully lose weight.

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If you cannot read part 1&2 then click here: 

What Does a Healthy Weight Loss Diet Consist Of? Part 1

What Does a Healthy Weight Loss Diet Consist Of? Part 2

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What Does A Healthy Weight Loss Diet Consist of? Part 2

Lose weight 

Now to continue on the discussion of what a healthy weight loss diet consists of: 

If you cannot read part 1 then click here: What Does A Healthy Weight Loss Diet Consist of? Part 1

Law: 2) –

Eat as closely to natural as is practical.  Now, remember, a law is something that is fundamentally true.  It is established science that our bodies function best eating the foods that are closest to the way the Creator made them.  Even from an evolutionary standpoint, our bodies still function best on nature’s best for all of recent history.  No, we have not developed a way to subsist on biscotti and Caramel Macchiatos and live, long strong lives.  Sure we can go for a while but sooner of later our body says, “where’s the beef? – veggies, grains, fruit, etc…

So, where does that leave us?  The bare facts:

Raw or lightly steamed veggies. Fresh fruit. Get used to shopping your local produce department. Better yet head to the organic produce section. Learn to do without anything canned or industrially processed (sorry, Marie Callender pot pies are a thing of the past if you want to get well and lose weight). 

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Minimally processed/cooked meats and animal products. Naturally raised beef, chicken, fish, etc. and their by-products, milk and eggs. Learn to walk past the bologna and lunch meats, yes, and that lovely roasted rotisserie chicken, too.

Raw dairy products and whole eggs. Bring on the butter and whole RAW milk! Yes, you can lose weight while eating butter and whole eggs. Just make adjustments to overall caloric intake. You are missing out on some of the most “real food” when you pass up butter and eggs. It may be difficult to swallow (pardon the pun) but current medical advice is not necessarily sensible nor is it truly backed up by scientific research. More often than not, current medical convention is motivated by other things besides helping you to get and stay well (hint: the almighty dollar).

History shows otherwise. Man has eaten whole eggs and butter for millennium without a problem. So why do we have heart disease and other illness associated with modern man? Look at how our modern diet has changed to get a clue. The only logical conclusion is: processed man-made food forms.

Cereal grains like oats, barley, wheat, rice. Oatmeal with raisins. Brown rice with butter and veggies. Whole grain bread from freshly ground grain. This makes sense. Brownies, candy bars, Captain Crunch cereal, frankly, are misuses for grain and grasses (most sugar comes from a grass, by the way – sugar cane).

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When a race horse is given a diet, the trainer goes out of his or her way to make sure it gets just what will feed the animal as healthfully as is practical. Nothing pre-bagged or cooked for it, either. Fried? Sugar coated? High pressure processed? No, if the trainer has any sense will he or she give this animal only the BEST and closest to how the animal’s fodder is found in nature.

What makes us think we can get by on anything less? Do we think somehow we can endure highly processed foods – that we somehow have “evolved” to a higher ability to digest man-made fats, chemical sweeteners and food forms? I’m here to tell you, no. Our bodies treat processed foods, fats, and chemical additives like any other toxin we ingest – our livers go into hyper-drive to deal with everything we throw at it. Often it is neutralized and carried away in the blood stream, through the kidneys or bowels and out.

But more often than not, these undesirables get immobilized and stowed in the nearest place it can find. How about, hmmmm, let’s just stick it in this fat cell over here – that’s a nice out of the way place to stick it. Or worse, stick it in the joints (gout? arthritis pain?)

No, like the race horse, we must eat as close to nature as is practical if we intend to have a healthy, trouble free life.

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Next time…eating smaller meals.

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What Does A Healthy Weight Loss Program Consist Of? Part 1

Weight loss 

Dieting. Makes you just want to sing and dance, doesn’t it!

No, I guess not. Not just because diet is such a nasty term either. Nowadays “diet” means “confusing” to me. What do you do? Do you eat high protein diet or low protein to lose weight fast/ fast weight loss ? Do you eat high carbs or low carbs? Can you have fat and what fat is good for you? Artificial sweeteners – poison? Drink water but don’t overdo it… Exercise or not to exercise. See what I mean?

How are we to muck through the mire of weight loss facts and recognize fiction. Who do you believe? After all, Dr Soandso did years of research to prove his diet. This other Dr. prescribed her “one and Only BEST” Diet plan and saved countless lives.
Well, I am here to tell you it’s time to go back to school. It’s time to do a little research ourselves – dig into this general topic of how to lose weight safely. In case you wanted a bit of a head start, this is what I am learning in my own digging. I have broken this down into Laws for Sensible Eating. I call them laws because for the past 10,000 years of human history they have not changed. How man and woman converted food to fuel for their bodies has not changed. So, we can make some assumptions based on that. I will take these “assumptions” one at a time.

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1) Law – Eat Less:

That seems like a “duh!” But let’s think about how our bodies have behaved in the past 10,000 years of human history. This amazing “machine” is designed to stay alive even the most dire circumstances. Man has had to be resourceful for most of recorded history in getting his food. There were times of feasting after killing a deer or a young goat which may have been eaten with the roots and greens that were gathered for the occasion. More often than not man has had to go from one feast to another with several weeks in between.

Before domestication there was hunting and fishing, foraging and gathering. Wandering was a way of life for most peoples. Yes, some folks gathered into villages and cities but these were places of trade for the nomadic peoples. There were frequent hard times – times of famine. 

weight loss diet 

Assuming people ate when there was plenty, thus stored body fat, they could carry through a long time before true starvation set in. Some cultures still exist today that exist on this means – whole tribes in Africa, for instance.
As we became more “civilized” we learned to tame certain animals to be raised on purpose: for food and clothing. Purposely planting and raising certain crops made it easier to stay in one locale and therefore people stopped moving on. It became easier to get more food. Meat was more accessible. Produce was plentiful. Life became easier – no more feasting/famine cycles. Starvation was getting to be less of an issue.

Nevertheless, the design of the body didn’t change – hasn’t changed in some 10,000 years, experts say. It was designed to work efficiently while eating less more sturdy exercise. It was designed to store up excess food (in the form of fat) during times of feasting in order to carry through to the next feast.

Is it any wonder that our intelligent body is only doing what it is designed to do? Store fat in times of feasting. It makes sense, right?

Did you know that no one ever, EVER died of undereating. Think about that one. Now I am not talking about starvation – the complete absense of food or water. I am talking about eating less, even very little will not kill you.

On the other hand, over eating is the #1 cause of death today, if you account for diabetes, heart disease and cancer as by-products of poor lifestyle and eating habits.

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So, eat LESS – live longer!!

I’ll give you a “taste” of what is to come… just  what to eat!

What Is Your Immune Health

Body immune cells (white blood cells) program and feed during the cortisol cycle in the spleen and bone marrow. Therefore, if the cycle is broken, the immune system will be adversely affected. How are you sleeping?

As we have seen, stress increases the level of cortisol. High cortisol levels at night and in the morning, REM (rapid eye movement), the regenerative part of sleep, prevents phase transition. Chronically deprivation of REM sleep may cause depression, such as lowering the mental vitality and vulnerability of a person, and may reduce immune function.

Insomnia can also be caused by low melatonin levels. Melatonin is a hormone that takes place in the regulation of our daily rhythm and naturally occurs in the body. If you are having a sleeping problem, you can get 3 mg of supplement.

Interestingly, the lack of melatonin is also thought to increase cancer risk. Melatonin levels in breast cancer patients were found to be half as low as those of patients with a non-malignant breast disorder. The level of prostate cancer patients is two to three times less than that of those with benign prostate disease. Similar results were obtained from colorectal cancer patients.

Melatonin has also been found to have completed the activity of antiestrogen drugs such as Tamoxifen, suggesting that melatonin is a natural antiestrogen. In a review of ten studies published between 1992 and 2003 that included a total of 643 patients, Melatonin has been found to reduce the risk of cancer death by a third of a year. All of this suggests that melatonin is a great potential for cancer treatment in the future.

Stress measurement

Stress can be measured by the level of DHEA (the antiaging hormone of the adrenal gland and the predecessor of stress hormones), cortisol and other important stress hormones. A standard stress test consists of examining saliva samples taken at four different points around the clock. These tests include; Can determine whether a person needs nutrition to produce a proper stress response or strategies such as hormones, or meditation. Some studies have shown that meditators have improved DHEA values ​​or decreased cortisol levels as well as improved quality of life.

However, as always, prevention is better than cure, and your goal should be to reduce your stress, or at least your reaction to it.

Pilates and Stotts Pilates

Yes more and more Pilates! This is the growing non-impact exercise program created by Joseph Pilates to assist everybody work on their core body strengths whereas toning abs muscles, back muscles, and everything in between. Stott Pilates, once performed by Pilate’s specialists permits the instructors to challenge their shoppers on varied levels. Also known as the “Ivy League” of Pilates, this system teaches the ultimate movements for maximum effect dedicated to certain areas of the body.

Stotts Pilates is geared toward any age level and one can begin with varied levels to achieve optimal results. Recommended and used by athletes and post-surgery or rehab patients, this program should be performed by following a certified instructor or by purchasing DVDs or how-to e-books or by visiting Internet sites that are dedicated to this goal.

Here square measure the Stotts Pilates counseled levels to come up with most results:

* The Intense Program for Instructors (Level 1) – If you are an instructor, this intense program is right for you to gain all the knowledge you need to teach your class on all the required movements. 

You will be trained on not solely mat work however additionally all the instrumentality that comes once teaching this.

* The summary Program – (Level 2) – At this level instructors can begin by initial explaining what Stott Pilates is all concerning together with needed movements and a firm rationalization on however every movement affects every piece or body core. Your instructor will also help you gain insight on mat work, exercise balls, and other equipment necessary to reach your goals.

* the improved Program – (Level 3) – Here, one will follow the instructor to work on special equipment for the best rewards.

This equipment can include Pilates Chairs, mat work movements, and barrels to achieve a better understanding of how it will work best for you.

* The Rejuvenation Program – (Level 4) – A good instructor can guide your body through the rejuvenation program that is geared toward sports injuries, back injuries, and even post-surgical injuries. Just like trained physical therapists, experts will offer up exercise in this rejuvenation program to ensure you are strengthening your body’s core while performing Pilates in a safe but rehab technique.

* The association Program – (Level 5) – This program is nice for those people WHO wish to seek out out each level of Pilates from the quality to chair to Stotts Pilates to confirm we have a tendency to square measure toning each a part of our body while not high-impact movements or injuries. Your pedagogue can assist you cross train exploitation every of those steps into one wonderful category of movements of all types exploitation all kinds of suggested instrumentation.

* The cluster Program – (Level 6) – Once you're on your thanks to wholly understanding a way to gain the foremost from Pilates, the Stotts group program will help your work with and encourage others. As a group, you will enhance how you work in controlled movements together and teach each other, under the guidance of your instructor on how to best workout in the Pilates world.

To begin with Stotts Pilates and make sure you square measure playing your exercises and movements for the most effort, seek out a good instructor or purchase DVDs from instructors who are familiar with the Stotts Pilates method. You will additionally realize several on-line instructors WHO can assist you win the simplest Stotts Pilates results right in your own residence or with a gaggle of others.
There square measure a variety of DVD’s on sale at web.pilatesorstretchforbackpain.com that are counseled by a number one British Osteopath/Physiotherapist.

Yoga for Depression | Facts to Know

Many people nowadays use yoga for depression. It should be noted that depression has spread in these recent times. More than 120 million people of different ages have been found to suffer from it. Studies show that it can be fought with yoga, an exercise that has been in existence for 5000 years. It uses oxygen to go inside the body that helps fight laziness and negativity. Depression is eradicated thus people will feel more optimistic and positive about life.

Remember that not all yoga exercises and styles are the same. You should use the one that is suitable to your body requirements and spiritual interests. There are those that are very tiring which can bring more stress to you especially if you are in a class and others can perform them while you cannot. These are the types that actually lets one lose weight through the burning of calories and not the type of yoga for depression.

Yoga for depression is the one that is ideal for beginners as these are more relaxed. These include restorative yoga which consists of gentle postures and uses props for relaxation and rejuvenating purposes. The best type of yoga for anxiety and stress is Kundalini yoga. This consists of repetitive poses and breathing exercises that lift the spirit up and make one more energetic. It targets the brain’s pineal and pituitary glands so that the health and the entire well-being of a person are improved.

To fight depression through yoga, you must combine meditation with the yoga poses. According to studies, meditation helps one become happier, loving and kind. It is important to try out the available yoga postures to see the best type for you. Check the fitness centers in the area to see the kind of yoga classes they perform and see the one that you prefer. Sometimes you will not immediately like the first session but you will appreciate the following sessions eventually.

It does not take yoga alone to fight depression. It can help fight it especially if you learn to respect your mind and body. If you smoke, drink alcohol and do drugs, any form of exercise and meditation will not work. You should also have enough sleep, eat healthily and refrain from drinking too much prescription drugs. Bad habits should be avoided.

Continuously do yoga so as to see its benefits and effectiveness. You can perform it 20 minutes a day or do it thrice in seven days. You can also do it at home aside from performing it at the gym class. There are books, DVDs and other materials for yoga that are found online and sold in bookstores.

People turn to yoga for different reasons and one of the most common is depression. Many have also found it to bring change into their lives. It provides emotional benefits such as happiness more than any other form of exercise. It does not present any side effect at all. And the best part is it can be done in the comfort of your own house for free. If you suddenly feel unhappy, try yoga for depression and see your woes breathed away from your body.

Yoga and Meditation

Different Styles of Meditation:

Nothing is impervious to change and so is not meditation. While the fundamental focus of meditation has not shifted from what it had started with, there have been several other changes that have led to different styles being followed at different places of the earth over different periods. It helps to know what styles are in practice today so that you can make an informed choice when you plan to undertake meditation yourself.

Watching Your Breathing:

One of the terribly basic varieties of meditation is to merely management the means you breathe. All you are supposed to do is to sit in an upright position, close your eyes and just concentrate on the way you breathe. While this sounds pretty simple and is actually not that hard to practice, it can make a world of difference. During our day-to-day life we hardly have the time to settle down for a few minutes.

That means irregular breathing. Allowing our body some time to actually stay calm and carry on the processes quietly can make a significant difference to how our body performs. With more fresh air in our lungs the heart performs at its best and our body feels rejuvenated.

Watching Your Thoughts:

This is one of the tougher practices of meditation. Though physically not that demanding, it is an emotional challenge. The idea is to clear your mind of any thoughts and just let it be. You can sit in the normal upright posture and with your legs crossed. But the trick is to let go of your mind, because, at least initially, the more you will try this, the harder will it get.

Walking Meditation:

One of the more innovative versions of meditation, this not only helps you at the level of the mind but you also get some exercise as you pace up and down.

You can practice this in a room or outdoors, as long as there are no distractions. Don’t try it in a room where the television is on or in a park with children playing. Again the process is to maintain a relatively brisk pace as you focus on your breathing and walking. Concentrate only on these two things and let go of your other concerns. Staying focused here is the real challenge.

Meditating While Chanting:

This is a decent sort of meditation for the beginners. It has typically been a drag for those UN agency area unit coming out on meditation to truly keep targeted and not let thoughts wander into their heads. Chanting a mantra can be of much help for them. This helps to stay away different thoughts and allows you to focus a lot of. The chant should be chosen carefully so that it is easy for you to remember and say. You need not say it aloud and can just repeat it in your head. As long as you are able to stay focused you know it is working right for you.

Synchronizing yoga sound meditation with respiration helps focus the mind. Do complete yoga respiration if potential, filling your lungs from the bottom to the top. Inhale first to your abdomen, letting it expand; then bring the breath to your middle and then your upper lungs to complete the inhalation. As you exhale, unleash the air from your higher lungs 1st, then your middle, and eventually your lower lungs, catching your abdomen slightly as you complete your exhalation. You’ll find the slow, deep breaths very relaxing.